🫓 Mediterranean Crustless Quiche (0-Point Friendly)
📝 Description
This Mediterranean Crustless Quiche is light, protein-packed, and bursting with fresh flavor — all without a crust. Made with fluffy eggs, colorful vegetables, and fragrant herbs, it’s perfect for breakfast, lunch, or a quick dinner. Since there’s no crust and no added oils, it stays 0 points per serving when sliced into 6, making it ideal for anyone following a weight-loss or balanced eating plan. Best part? You can customize it endlessly with your favorite fillings.
🥚 Ingredients
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6 large eggs
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½ cup fat-free plain Greek yogurt (or fat-free milk)
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1 cup fresh spinach, chopped
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½ cup cherry tomatoes, halved
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½ cup mushrooms, sliced
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¼ cup red onion, finely chopped
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1 teaspoon dried oregano
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½ teaspoon garlic powder
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½ teaspoon black pepper
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¼ teaspoon salt (or to taste)
Optional add-ins (still Mediterranean-inspired):
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Roasted red peppers
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Zucchini or bell peppers
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Fresh parsley or dill
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Fat-free feta-style cheese (if allowed on your plan)
👩🍳 Instructions
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Preheat oven to 375°F (190°C). Lightly spray a 9-inch pie dish with nonstick spray.
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Prepare the veggies: Spread spinach, tomatoes, mushrooms, and onion evenly in the dish.
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Mix the eggs: In a bowl, whisk eggs, Greek yogurt, oregano, garlic powder, salt, and pepper until smooth.
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Assemble: Pour egg mixture over the vegetables. Gently press veggies down so they’re submerged.
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Bake for 30–35 minutes, or until the center is set and the top is lightly golden.
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Rest for 5 minutes before slicing into 6 equal pieces.
🍽 Serving Ideas
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Enjoy warm or cold — it’s delicious either way
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Pair with a cucumber-tomato salad or fresh fruit
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Perfect for meal prep and grab-and-go meals
❓ Q & A
Q: How is this 0 points per serving?
A: With eggs, fat-free Greek yogurt, and non-starchy vegetables, each slice (1/6 of the quiche) stays at 0 points on most plans. Always double-check based on your personal tracking system.
Q: Can I change the vegetables?
A: Absolutely! This quiche is very forgiving. Just avoid watery veggies unless lightly sautéed first.
Q: Can I add cheese?
A: Yes — fat-free feta or mozzarella keeps it low-point while adding Mediterranean flair.
Q: How do I store leftovers?
A: Store in an airtight container in the fridge for up to 4 days.
Q: Can I freeze crustless quiche?
A: Yes! Wrap individual slices well and freeze for up to 2 months. Thaw overnight and reheat gently.
